If you follow latest health food trends, you’ve probably heard of flax seeds, also known as common flax or linseeds. No wonder the Latin translation of ‘flax’ is ‘useful’. Flax has long been used in the industrial and healthcare fields as well as in cosmetology.
Stems of flax are processed into fibers, which is the raw material for linen fabric. Flax seeds, meanwhile, are used as a health food, which has been scientifically proven to be beneficial for the human health.
Thanks to the fact that flax seeds are rich in omega-3 fatty acids, fiber, lignans, and protein, as well as many other plant compounds, flax seeds are effective in preventing heart diseases, diabetes, and even cancer. Studies also show that flax seeds promote weight loss.
The combination of all the healthy nutrients contained in flax seeds make them truly unique. In fact, not many foods can compete with flax seeds in terms of health benefits.
Another great thing about flax seeds is that you can easily incorporate them into your diet. Flax seeds preserve most of their health benefits when consumed in the raw ground form.
However, most people would probably find it easier to consume them in the form of flaxseed oil as a dressing for salads and other meals.
Flax seeds contain 534 calories per 100 grams, consisting of 18% protein, 42% fat and 29% carbs.
Flax seeds contain 1.6mg of thiamin (vitamin B1) per 100 grams, which is 110% of the daily value. Flax seeds are also rich in magnesium (392mg) and manganese (2.5mg), 98% and 124% of the daily value, respectively.
Carbs and Fiber. There are only 1.5 grams of digestible carbs per 100 grams of flax seeds, which means they are great for low-carb diets. Flax seeds are rich in fiber: two tablespoons of these seeds consist of about six grams of fiber, which is 20% of the daily value (6).
Flax seeds are a rich source of protein (18%) and essential amino acids, but they cannot be used as the sole protein source in the diet. Flax seeds protect and boost the immune system.
Flax seeds have a high content of healthy fat (42%) and are one of the richest sources of omega-3 fatty acids, which prevent heart diseases and protect your body from various other illnesses.
Vitamins and Minerals
Flax seeds also provide the human body with a substantial amount of vitamins and minerals. In particular, flax seeds are a rich source of thiamine (vitamin B1), which regulates the normal functioning of metabolism. Flax seeds are also a great source of copper because 100 grams of the seeds provide 1.2mg of copper, which is so essential for the normal functioning of your body.
Flax seeds are rich in magnesium (392mg per 100 grams), which is vital for heart health and metabolism. Flax seeds also serve as a good source of molybdenum, which plays an important role in various biological functions in the human body. Flax seeds can also compete with protein-rich foods thanks to their high content of phosphorus, which is important for bone health and quality of life.
Flax seeds are among the richest food sources of lignans in the human diet. In fact, flax seeds contain up to 800 times more lignans than some of the other dietary sources. Apart from their high antioxidant value, lignans reduce LDL (bad) cholesterol levels and regulate hormone levels in the human body. Flax seeds contribute to weight loss thanks to their high content of soluble fiber, which fills the stomach and stimulates receptors that send signals to the brain, which prevent you from overeating.
Flax seeds are highly beneficial for heart health. In particular, flax seeds help prevent heart disease, lower blood pressure, reduce bad cholesterol levels, as well as increasing the levels of omega-3 fatty acids.
Digestion and Diabetes
Apart from benefiting heart health, flax seeds also improve digestion and prevent diabetes and cancer.
Flax seeds improve digestion and prevent diarrhea and constipation thanks to their high content of fiber. Flax seeds may also help prevent diabetes and lower the risk of developing various types of cancer.
Side Effects and Precautions
When eaten in moderation, flax seeds usually don’t cause allergies and are well-tolerated by the human body. Healthy individuals are still advised to limit their intake of flax seeds to about 50 grams per day – that’s 5 tablespoons – per day./AgroWeb.org/